So the triathlon off season is here. What is the plan for your strength and conditioning training? After assessing the previous season and deciding on what you want to accomplish next season, now is time to have a plan of action. One of the biggest components to increasing your strength and power in the sport of triathlon is getting in the gym. Triathletes need strength, power, flexibility, mobility, balance and they need to know how to move in the correct function. When triathletes go to the gym for a workout they need to start thinking about training specific movements, not muscles. Forget the old way of doing things, “I am going to do upper body and abs today.” This is not the correct way to train. The body is one kinetic chain that works together and that is how you need to train. The body functions in a very specific manner. World renowned strength coach, Mike Boyle, talks about “a joint by joint approach.” He looks at each joint’s structure and how it functions and that is how he designs strength programs. From the ground up: your ankles need mobility, your knees need stability, your hips need mobility (and stability), your lumbar spine (low back) needs stability, your thoracic spine needs mobility and your cervical spine needs stability. This is how you need to train. When your body is functioning properly, you will move better, reduce injury and you will create muscle balance. In a repetitive sport like triathlon where you are doing the same movements over and over again, you need to train with a specific system to create balance and symmetry throughout the body. The off season is the perfect time to work on these concepts.

Ok, so now for the design of your program. Do you just have a huge hodgepodge of exercises and decide which ones to choose when you get to the gym? Or do you put some thought into it before you set foot into the gym and decide what you will do, in what order you will do it and at what intensities and volume you will perform them at. Improving these methods will allow you to have a more efficient and effective workout.

Foam Roll/Stretching
The first thing you need to do when you walk into the gym (you can do this at home) is foam roll. The main purpose of rolling is for myofascial release to increase flexibility in the muscle tissue. Soft tissue work or myofascial release could be one of the most important aspects for athletes. This will assist to improve tissue quality throughout the muscle. Poor muscle tissue leads to inadequate blood flow to the working muscles and flexibility issues and you will begin to compensate through other areas, thus leading to over use and injury. So take the time to roll your tender areas in your body. For triathletes specifically, you need to roll your calves, quadriceps, glutes, IT band and thoracic spine region. After rolling, this is the time to static stretch. Rolling will assist in flattening the muscle out; static stretching will improve muscle length. Stretch your hamstrings, hip flexors, glutes, quadriceps, calves and adductors (groin). Stretching is all about correct positioning. You need to have great posture and mechanics when you stretch. You should be in a state of “mild discomfort” when you stretch, NOT PAIN!

Activation/Mobility
The next phase of the workout is activation and mobility work. We need to activate specific musculature and “wake up” at the beginning of the workout. Mobility work is critical for proper functional movement. For endurance athletes, it is important to build hip and thoracic spine mobility. You can do this in the gym. Mini-band walking (glute activation), bridging (1 leg and 2 leg), hip extension, ankle mobility drills, wall slides (shoulder mobility) and thoracic rotational mobility drills are examples. Make sure to go from one exercise to the next. Do not rest between sets. This portion can take as little as 5-8 minutes.

Thoracic Rotational Mobility Drill – perform 10 reps/side
2 leg/1 leg Bridging – perform 10 reps
Ankle Mobility – 10 reps	Hip extension – 10 reps/side